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Guinean · West African

Fouti

Non-vegetarian

Rice served with a soft, mashed sauce of okra, eggplant and onion cooked in palm oil with chilli and smoked fish. A simple, filling Fula home dish from Guinea's Fouta Djallon highlands.

Fouti is a Guinean main course, ready in about 50 minutes and made with okra, eggplant and long-grain white rice. It serves 4 and is rated easy to cook.

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Prep
15 min
Cook
35 min
Total
50 min
Serves
4
Level
Easy
Calories
515

Ingredients

4 servings

For the rice

Equipment

Method

  1. Step 1

    Boil the rice in 700 ml water with a pinch of salt, covered, on low heat until tender, about 18 minutes.

  2. Step 2

    Meanwhile simmer the okra (opens in a new tab), eggplant (opens in a new tab), onion (opens in a new tab), tomato (opens in a new tab) and whole chilli in 400 ml water until very soft, about 15 minutes.

    A sauce simmering in a pan
    How it looks · Photo: Nanda Mends on Pexels

  3. Step 3

    Remove the chilli, mash the vegetables roughly with a wooden spoon, then stir in the palm oil (opens in a new tab), smoked fish and salt and cook 10 minutes more until thick. Serve with the rice.

    • 12 min
    • low heat
    Potatoes being mashed
    How it looks · Photo: Mateusz Feliksik on Pexels

About this dish

Origin
Fouta Djallon, Guinea · Origin uncertainDescribed as a Fula (Peul) home dish of Guinea; recipes vary widely and documentation is limited.More food from Guinea
Dish
Lunch · Dinner · Main courses · Rice dishes
Cooking method
Boiled, Stewed
Taste
savoury, earthy, spicy (chilli heat), mild
Diet
Pescatarian · No gluten ingredients · Dairy-free · No nut ingredients
All labelsPescatarian · Non-vegetarian · Flexitarian-friendly · No gluten ingredients · Dairy-free · Egg-free · No nut ingredients · No added sugar · Alcohol-free · Pork-free · Beef-free · Low-fat · Low-sodium
Without the optional extras: Vegan, Plant-based, Vegetarian (lacto-ovo), Eggetarian, Lacto-vegetarian, Ovo-vegetarianWorked out from the ingredients. How labels work
Good for
Budget-friendly · Everyday
Cook more with
Okra · Eggplant · Long-grain white rice · Onion · Tomato · Red palm oil
Techniques
Boiling · Simmering · Stewing

Allergens

  • Contains, can be adapted: Fishfrom mackerel

Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.

Nutrition

515 kcal per serving

Calculated

1 serving ≈ 655 g · recipe makes 4

Where the energy comes from

  • Protein 7%
  • Carbohydrate 67%
  • Fat 25%
Nutrition per serving and per 100 g
NutrientPer servingPer 100 g*
Energy515 kcal79 kcal
Protein9.6 g1.5 g
Carbohydrate87.2 g13.3 g
Net carbohydrate79.1 g12.1 g
Sugars8 g1.2 g
Added sugars0 g0 g
Fibre8.1 g1.2 g
Fat14.7 g2.2 g
Saturated fat7 g1.1 g
Trans fat——
Cholesterol0 mg0 mg
Sodium750 mg115 mg
Salt equivalent1.9 g0.3 g
Vitamins & minerals per serving
Potassium
770 mg
Calcium
137 mg
Iron
4.7 mg
Magnesium
96 mg
Vitamin A (RAE)
54 µg
Vitamin C
32 mg
Vitamin D
0 µg
Vitamin B12
0 µg
Folate (DFE)
423 µg

How these numbers were made

  • Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
  • *Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
  • Optional ingredients are not included: mackerel.
  • “—” means the value isn’t known for enough of the ingredients; it is never zero by default.
  • Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Good to know

Tips

  • Without the fish this is fully plant-based.

Common mistakes

  • Mashing the vegetables to a purée — fouti should stay roughly textured.

Food safety

  • Smoked and dried fish should smell clean and smoky, never sour; keep opened packs refrigerated.
  • Cool leftover rice quickly and refrigerate within 1 hour.

Storage

  • Refrigerate up to 2 days; cool rice quickly.

Reheating

  • Reheat until piping hot.

Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added · Updated

Recipe DNA

How this dish is built

Built from the recipe’s own sections. Each band’s width is its share of the dish by weight. Choose a component to see what it does.

What the dish is built around

Main ingredient

Used in steps 1, 2, 3

Reviews & corrections

Reviews come from signed-in cooks and appear after a moderator checks them. We never show made-up ratings.

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